Keeping Sodium Levels Low Isnít So Easy

I do a lot of cooking, and I try to pick recipes that are healthy and I think my family will enjoy. Any time I make something that’s lower in sodium, I can tell right away. My first instinct is to grab the salt shaker because I like salt. But I’ve been trying to make a conscious effort to limit the salt I add to my food for a few reasons: I want to set a good example for my kids, and I know that I already get too much salt in my diet without adding more. A new report from the Centers for Disease Control says the majority of Americans consume too much salt in their diet.

The report says that 9 out of 10 people ages 2 and older eat more than the recommended amount of sodium each day. What might surprise you is where the sodium is coming from. It’s not chips and other salty snacks, but rather foods like bread (which can contain as much as 230 mg of sodium per slice). If you eat a few pieces or more each day, those numbers can really add up.

For the average person with no health conditions or risk factors, the recommended limit is 2,300 milligrams of sodium daily. For those with high blood pressure and other risk factors, it’s 1,500 milligrams per day. The average American consumes about 3,300 milligrams of sodium per day, not including additional salt they add to their food. If you’re not already aware of how much sodium you’re consuming daily, chances are it’s too much.

“The report identified the top 10 sources of sodium in our diets, which include a lot of food we find tasty. These are, in order: breads and rolls, luncheon meats, pizza, poultry, soups, cheeseburgers and other sandwiches, cheese, pasta dishes, meat dishes such as meat loaf, and snack foods like potato chips and pretzels. These foods account for 44 percent of all the sodium we eat in a day. About 65 percent of our total daily sodium comes from foods we buy at the store. But within some of the food categories, such as pizza, about 50 percent comes from foods we buy at restaurants and fast food outlets.”

Sodium is a mineral that occurs naturally in foods that you eat every day, including meats, nuts, grains, and dairy. These can all be considered part of a healthy diet. Since the majority of the sodium we consume is found in processed foods like crackers and lunchmeat, it’s important to read labels at the grocery store. Can you pick a jar of spaghetti sauce that’s lower in sodium but tastes just as good? Can you avoid or limit those foods that contribute the most sodium to your diet? Eating a diet lower in processed foods but high in fruits and vegetables will help keep those sodium levels in check.

I have written letters to grocery stores to request more low sodium foods. I enjoy the "salty snacks" but I find them all way too salty. How I wish that they could be offered in Low salt variety. I always buy low sodium products when available. I love pretzels, but I buy the no salt kind. I wish I could buy the pretzel rods with little or no salt. When I buy them, I scrape the salt off as much as I can with a sharp edged knife. Mixes like rice a roni are way too salty so I add plain rice and extra water to dilute the sodium. It tastes much better in my opinion, and there is the health advantage---be it slight. Bacon is now available in low sodium packages--- so when I have a bacon treat, that is the kind I buy. If only the salty chips, pretzels etc. could have one third the salt, I would much prefer this, and perhaps many others would also. In recipes I reduce the salt ingredient significantly--- and taste is still great.
- 7/17/2012 2:17:53 PM

I have been watching my sodium because of hypertension. It is unusual for me to not be above guidelines on my daily feedback. I have stopped eating salty snacks (popcorn, pretzels, chips, crackers etc) and have mostly cut out cheese (although I really like it). I generally eat fresh (not canned) vegetables and few prepared meals. I know that bread and milk have a fair amount of sodium as do some vegetables but somedays it seems impossible to stay within the guidelines.

I know that I'm doing better than when I was eating all that salty stuff but it's such a pain sometimes.

I tend to omit salt in recipes (I never seem to follow them to a T anyhow) especially if there are other ingredients such as cheese or tortillas or some other type of food/ingredient which I know already contains enough sodium. This way I figure if it needs a little more salt for taste at the end my husband can sprinkle some on and I don't have to. It seems to work well in my tracker and I come in under the 2300 mg on most days.

I also have been working to reduce/ eliminate most processed foods and take out (stupid Chipotle and their exorbitant amount of sodium!!) from our diet. It's not always the easiest thing, but I'm worth it! And I remember cutting out the salt shaker from my diet when I was around 10, once your taste buds adjust its not so bad, and you actually come to find that the foods you used to love SOOO much due to their saltiness have become OVERLY salty and aren't as good as you once thought. Just my 2 cents on the subject =)
- 6/14/2012 1:55:56 PM

I struggle with this big time too. I do not want to end up on blood pressure pills. Oatmeal is great. Something called Coco wafers I use for bread if I need it. (It's great with Nutella for my occasional sweet tooth.) I hope to keep finding new foods that help and are tasty!
- 3/14/2012 12:02:58 AM

The sodium thing is interesting. Now, I'm not saying that most people shouldn't try to limit their sodium intake. Not eating excessive sodium is probably better for most people (in general) than eating excessive sodium. However, I have read studies before that point out that in certain cultures the cuisines tend to be very, very high in sodium. Yet, there isn't a high blood pressure epidemic in these populations.
- 3/6/2012 2:06:17 PM

"For the average person with no health conditions or risk factors, the recommended limit is 2,300 milligrams of sodium daily. For those with high blood pressure and other risk factors, itís 1,500 milligrams per day."

Note that says AVERAGE person with NO health conditions or risk factors. I can't believe someone jumped right in with "don't post articles like this because I have this health condition that requires I eat more sodium." Well, yeah, that's because this article does not apply to you, because you are not an AVERAGE person with NO health conditions or risk factors!!!

For the vast majority of people, we need to drastically reduce our sodium intake. The research is there, and has been done for several decades, about how much our increased sodium intake is linked to some really serious health issues.

This of course does not apply to the very small minority of people who may have health conditions which require them to consume more sodium. But MOST of us will increase our health if we REDUCE and RESTRICT sodium. The research is all out there. (Just don't trust the research backed by the Salt Institute. Umm, hello? Why would the Salt Institute, interested in selling more and more salt, ever recommend cutting back? Of course they will fund studies which "appear" to "prove" that we need more sodium.

The piece most people miss is that while decreasing sodium, most people will also do better if they increase their intake of higher-potassium foods (fresh fruits and veggies and legumes). Most. Again, not for those with certain FEW health issues that preclude them. But MOST people will find their health increase when they restrict sodium and increase their consumption of potassium-containing foods.

GREAT article! Thanks for posting it! We really need to get the word out about how bad sodium is for the vast majority of people. NOT the few with certain health issues, but for MOST of us!
- 3/6/2012 12:16:40 PM

Be careful with reporting on medical-related information and not presenting the full picture. Some people require increased salt in their diet. I have very low blood pressure and I need to consume beyond the daily recommended 2,300mg per day to help. When I drop below, I risk suddenly passing out.

I found out I had low BP after I passed out (without injury, thankfully). When I was told I needed to consume more salt for it, I was afraid to do so because of an overwhelming majority of blogs and articles like this, always railing against the evils of salt.

Salt is detrimental for the health some people and good for others, but all in all, it is a necessity for the functions of our bodies.
- 3/5/2012 10:52:25 AM

Sodium has always been hard for me. I try to gauge the sodium by staying with items with less than 140mg of sodium, but that is very difficult. As in everything, moderation is what I strive for, as you cannot completely eliminate it.
- 3/5/2012 10:16:04 AM

I haven't cut out salt, nor intend to, but am more conscious of it and have cut back quite a bit. Some days are still saltier than others, but I'm working on that. I also read the entire nutritional label now as opposed to only the calories and fat. It is surprising how much salt you can take in with very little food, particularly if it is frozen.
- 3/4/2012 5:01:20 PM

I was diagnosed with congestive heart failure a few years ago. I was reading labels but I accomodated others and ate what was in front of me. In 2008, I received an artificial heart valve to replace an older model. The hospital placed me on a cardiac diet for my inpatient stay. I learned very quickly what combinations of food I could eat in a 24 hour period under the imposed limitations. I made more of an effort after discharge but still did not speak up or ask questions. In the years since with a combination of Fitbit and SparkPeople, I have started tracking my food every day and realizing that when I do eat more salt than usual, my body gains weight and I feel like I am running on 3 cylinders. I am more aware of the salty taste in foods and will speak up to avoid excess salt.
- 3/4/2012 3:48:36 PM

If you just drink water and cook your own food, out of real foods, you won't have any issues with sodium. High quality salt (as in, not the iodized stuff from a canister), especially sea salts, have a LOT of health benefits, including containing important minerals, helping to regulate potassium levels, and helping to maintain proper hydration levels.

The issue isn't even really the sodium, it's the awful preservatives that contain the sodium. Preservatives are in all of processed foods mentioned, but not in whole foods. Americans eat so many preservatives these days that our bodies don't even decompose at the same rate as other bodies after dying. So just don't eat as much canned, frozen, and factory-made frankenfoods, and you'll be fine!

Also, whenever I don't think a dish is salty enough, I add a little acid before salting it. A splash of red wine or cider vinegar or a squeeze of citrus will brighten the flavor of a dish and kick your mouth into overdrive, much as salt does only with more health benefits.
- 3/4/2012 3:02:02 PM

It's been more than 15 years since sodium as a risk factor for high blood pressure was debunked, and it amazes me how many supposedly "health informed" people are completely ignorant of that.. Most people don't need to worry about extra sodium in their diets. The danger of continuing to tie sodium intake to high blood pressure in the "common wisdom" is high. People with high blood pressure think that they can lower their sodium intake and they'll be OK. Then they never get to the real causes of the condition ... too much weight and too little exercise, among a few other things.
- 3/4/2012 10:37:58 AM

My rule of thumb (echo's oceanmarty) if it was processed it does not fit in my low sodium diet very well. IE A typical soup and sandwich combo with lunch meat and cheese serving can be 1k to 2k of sodium easy. I Find if I avoid processed foods, I easily make my goal of 1,000 mg a day or less.

And now as prices rise, a new,unwanted way to add sodium to your diet, a lot of fresh chicken breasts carry the following small type in the ad's "up to a 15% flavoring solution added" IE Sodium. And yet they still call it "Natural" ;-( Used to be only the frozen, bulk breasts were treated that way, now you can pay 3x as much and get organic and avoid the unneeded additives. - 3/4/2012 9:59:40 AM

It's tough to stay under the daily recommend amounts. I try to stay away from processed foods, limit eating out, rinse canned vegetables, and never cook with it anymore. I swell up like a balloon if I consume too much. My coworker laughs at my snack drawer because it is all salt free or at least reduced.
- 3/4/2012 12:48:57 AM

I stopped using salt a couple years ago and my blood preasure has dropped from 240 to 141. I have to admit it wasnt just the salt it was diet and exercise along with it. The good part is now I dont add salt to anything on my pplate and use very little when cooking. And I can tell you once you get used to little or no salt you will talt the natural salt in most foods (at least I can).
- 3/3/2012 12:56:41 PM

It shouldn't have been a suprise seeing as my mom had been diagnosed with the same thing when she was younger.

I immediately consulted a dietician at my mom's dialysis center to set me on the right path. She gave me a booklet from the American Association of Kidney Patients that is a nutrition counter. It lists pretty much all the foods and their sodium, protein,calories and portion sizes.

was completely shocked at the amount of sodium. My morning staple had always been a blueberry muffin (which I now cannot have) it has 251mg in a 2 oz serving. I am allowed only 200mg per serving and less would be better.

Needless to say, my whole outlook on food had to change. I now do not eat processed foods and I make my own salt-free mixes of spices. I even made one to take with me if we go out to eat. That way I will not be tempted to use salt because I already have my own better tasting version.

I don't cook with any salt whatsoever and even my husband has cut back because he likes the taste of my homemade spices better.
- 3/3/2012 10:13:28 AM

Since HBP can kill I do believe this important information to be very aware of.... This is a great informative blog. We do need to read labels! I have been tracking sodium on my tracker. It is amazing the hidden high sodium places that in my opinion are not even necessary. Thanks for the info!
- 3/3/2012 8:16:22 AM

I have high blood pressure and take 2 H/P medications for it. I do not add any salt at the table. My main meal comes from Meals On Wheels. Some of the food has no salt on it and some has salt on it. So I do the best I can to keep any additional salt on of my diet. I read labels at the store also. God Bless You and Have a Wonderful Week.
- 3/3/2012 5:31:34 AM

I am on HBP medication and your info was helpful. I needed to know the info about sodium level for HBP1-1500. I am going to add this to my tracker. I needed this info two weeks ago.
- 3/3/2012 4:31:54 AM

In case some haven't tried it nutritional yeast is a great way to get a salty taste into many different dishes while adding very little sodium. I use it any time i would have used parmesan cheese before I went vegan.
- 3/2/2012 11:08:17 PM

First step is to read labels, second step is when selecting canned foods, choose the ones that say "no salt added". We have two American Heart Association cookbooks that use spices and foods natural flavors to make delicious meals! Buying fresh foods too is a great way to preserve flavor so you don't need much salt to "revive" the flavor. Some foods are just better when fresh compared to fronzen.
- 3/2/2012 10:33:59 PM

A previous poster expressed concern about 'one more thing to worry about,' which I can sympathize with--though I prefer to think of it as one more thing to be AWARE of. Until people start b**ching loudly, food companies have no reason to limit the salt in the foods they produce. Ever since I saw that canned corn and peas have added SUGAR, I've been aware of just how much junk gets added sneakily in the strangest places.

So I'm glad to continue checking on the sodium content of things I eat--and to stay away from sauces, etc. at restaurants. (no one adds salt to the romaine on the salad bar--yet--do they?) Or to coffee? maybe there's hope for the flowers yet.
- 3/2/2012 9:49:52 PM

The first thing I check on a label is sodium, not fat and not calories. I have no desire to start taking meds. Because of this I have completely stopped buying frozen meals, which I used to eat 4-5 lunches a week and 3 dinners a week.

Spark has caused me to totally change my eating! Yeay! Now I make most every breakfast, lunch and dinner. That is the only way to keep my intake below 1500mg.
- 3/2/2012 9:15:46 PM

My husband has had to limit his sodium for several years now and I was cooking everything from scratch. I managed to get the sodium so low that I tested low on my annual physical! However, currently my situation dictates that I'm not able to cook as much from scratch so I added sodium to the things I track. I read labels faithfully and eat healthfully but still find it difficult to stay below 2300mg daily without cooking more things from scratch. I have been able to keep it at a reasonable level even when I run over, which is often. Many times I run over by only a little. I'm looking forward to getting back to cooking again but it will not be in the near term, so I do the best I can.
- 3/2/2012 8:46:21 PM

It's not just processed and fast foods with the sodium. I bought a book that lists sodium (among other things) at popular chain restaurants and some entrees have 6,000, 8,000 and even 10,000 mg.
- 3/2/2012 8:18:30 PM

I never cook with salt and rarely in my baking and we dont miss it and no one notices. i figure to add it to your own taste. i find it challenging when i use a store product. at least there are some better options now than before. reading labelsis what got me to pay attention.
- 3/2/2012 6:07:52 PM

I really feel like this is just another way to get people anxious... spread the fear. Quite truthfully, I have hypertension - caused in large part as a side effect to birth control pills (I quit the birth control and was able to cut my medication dosage in half, pretty immediately... the rest is weight related and I'm working on that). I used to try to limit my sodium intake, but it was just another thing that caused me to feel like a failure when I couldn't quite get there. Sooo.... instead, I am focused on eating better quality food, realistic portion sizes, and staying in my ranges for calories, carbs, fats, and protein. My sodium intake IS high - a "good" day will be 2800mg; a bad day could be 5000mg or more (a rare occurrence now). I'm sure that as I progress with this, the sodium intake will get better too. I don't mean to minimize the importance, but really... we have enough to worry about on this journey and adding another number to the mix only makes people more anxious and more likely to give up because they can't be perfect with all these numbers. I think instead, the focus should be on just eating better - staying away from processed foods, cooking at home, adding in fruits and veggies ... that should be the focus rather than worrying about numbers. These are the things that lead to overall health and weight loss/maintenance.
- 3/2/2012 6:06:00 PM

It's really not too hard to keep sodium levels under control if you avoid processed foods, and yes that includes bread! Anything you do not make yourself that has added seasonings, preservatives will likely have extra sodium. They often have hidden sugar as well, as others have pointed out. Best to make your own foods as much as possible... it may not be "convenient", but in the long run, it is your health and well-being at stake!
- 3/2/2012 5:27:12 PM

I don't add salt to any of my meals, but thanks to my frozen dinner meals (the Lean Cuisine and Weight Watchers Smart Ones) I am still usually around 3,000mg of sodium a day. Getting below the recommended maximum is difficult to do without making at least somewhat of an extra effort because it often pops up where you least expect it.
- 3/2/2012 5:00:12 PM

I learned six years ago that I had high blood pressure, so watching my sodium intake is a must. I've minimized the amount of bread and cheese I eat as a start. These are HUGE sources. I've noticed considerable benefits in terms of less bloating and better processing of food too when I did this. By continually lesseing my salt intake, I've found that when I do eat a typical "salty" food, it tastes terrible to me. The better you begin to eat, the more those "poor choice" foods start to taste bad.
- 3/2/2012 4:49:45 PM

Didn't know all of that! But yes, I am limiting my sodium intake by eating more fresh fruit and veggies and more home cooked meals. I'm learning to actually enjoy foods with no added salt... After reading this article, I am so glad!
- 3/2/2012 4:30:24 PM

Going too low on sodium isn't wise either. Your body NEEDS some sodium to function correctly. I try to stick to the recommended 15-1600 mg because I have high blood pressure, but the average person can stick to the 2000-2500 range.
- 3/2/2012 4:18:59 PM

Good blog and reminder! I learned something here...the level for those with high blood pressure. Good info to know. I have tracked and watched my sodium levels now for several years. I do pretty well keeping things under control. Every once in a while I go above the recommended amount, but not often. I try to keep my sodium intake as low as I can get it. I have several things I watch with the salt intake...I stay away from processed foods like the plague...watch the labels on foods I do buy and use, and never ever add salt when I cook or after it hits the table to eat. If you eat out...look for the low sodium meal options. Trust me they are there, but very hard to find! So that's my take in a nutshell. Thanks for the blog...people need to know this.
- 3/2/2012 4:00:49 PM

I've been tracking my sodium and slowly working on getting it lower. Key thing I've learned:

Don't just think the high sodium is in packaged meals. Sure, it's there, but 600-800 mg can be worked with. I eat packaged meals for lunch fairly often. In no other food or meal do I add sodium myself. Yet I was finding many days that I was hitting 3500 or 4000 mg of salt.

What knocked my sodium out of the ballpark for a while was a seemingly healthy food. I was having 1 cup of cottage cheese with fruit mixed in for dinner because it would up my protein levels nicely. I'd even added a 1/2 cup serving as a snack at work.

Turns out most brands have a significant amount of ADDED salt in their cottage cheese. Plain, no salt added cottage cheese is around 80 to 100 mg of natural sodium per 1/2 cup. "Regular" lowfat 2% cottage cheese tends to have 360 mg (lowest I've found other than no salt added) to 480 mg per 1/2 cup (in the brand I was originally eating). By the time I had eaten 1.5 cups in a day, I'd had 1440 mg of sodium!
- 3/2/2012 3:53:52 PM

One has to get consistent at reading labels. I like broth. Today, broth labeled as lower sodium had almost 600 mg sodium in one cup. All processed food is high in sodium, all canned food is high in sodium. It is very very difficult to maintain a low sodium, but not impossible....
- 3/2/2012 3:39:07 PM

One has to get consistent at reading labels. I like broth. Today, broth labeled as lower sodium had almost 600 mg sodium in one cup. All processed food is high in sodium, all canned food is high in sodium. It is very very difficult to maintain a low sodium, but not impossible....
- 3/2/2012 3:38:43 PM

I have started tracking sodium along with my calories on Spark, and it really is a lot, even though I'm eating healthfully. Deli meats really are high, and cheese. If I avoid those and bread, I can usually do okay.
- 3/2/2012 2:53:39 PM

Its funny that many of the same foods with hidden sugar are also the ones with hidden salt. Like everyone else has pointed out, the culprit is processed foods. Easy isn't worth it, besides once you learn how to cook some of these things you find that your own food is better, healthier, and doesn't really take all that much more time.

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